Ramadan Challenge: Day 4

You are on a roll!

Please see the below action items we would like you to complete for Day 4. Please don’t forget to track the areas you have completed. There are 3 Categories everyday we plan to cover: Spiritual Health, Exercise/Fitness, and Diet/Nutrition.

For example, the area below will list spiritual health tasks, exercise routines and meal plans, which are to be completed by the end of the day.

Please feel free to track your results and share them with us on Social Media @islamicfitness! Let us know how we are doing, provide feedback and email us at islamicfitness101@gmail.com.


 

Spiritual Health

THROUGHOUT THE MONTH WE WILL BE SENDING DAILY ACTION ITEMS SIMILAR TO THE INFORMATION BELOW. FOR EXAMPLE READING THE QURAN, READING HADITH, GIVING CHARITY—ALL OF WHICH ARE WAYS YOU CAN INCREASE YOUR FAITH.

 

 1. Read Quran –  Surah Baqarah Ayat 61-80 (Feel free to read more!)  Read Translation, This website simplifies the translation and gives proper tafseer of the verses (ayat) you read: https://plainenglishquran.com/

2. Memorize these 3 Names of Allah (SWT): الشهيد(Ash-Shahid), The Witness;  الولي(Al-Waliyy), The Governor; المحيي (Al-Muhyi), The Giver of Life

3. Read: Check out this Ramadan Reflection by Imam Khalid Latif

4. Listen to Sh. Hamza Yusuf describe the Blessings of Ramadan


 Diet & Nutrition

HERE WE PLAN TO PROVIDE DAILY RECOMMENDED MEAL OPTIONS THAT WILL ALLOW INDIVIDUALS TO MAINTAIN A HEALTHY AND BENEFICIAL DIET.

 

Here is the recommended meal for Day 4 of the Challenge. This meal is based on a 2,000 calorie diet, which may be higher or lower for individuals of different weight and age classes. The foods are taken from our Grocery List Essentials list. To ensure you are eating the right amount, here is how you can calculate your daily caloric intake. (click here). Once you find out your daily caloric intake, you will have to adjust the rest of the nutritional information so the ratio of the nutritional facts to calories align with the recommended nutritional information. You can also use the formula below to calculate the number of calories you should aim for. The Nutrition Facts below should be treated relative to the amount of calories you intake. If you choose a different meal, don’t forget to check the recommended range for your meal.

Once you can record this information, start eating! Don’t forget to drink plenty of water throughout the night!

Suhoor (Pre Dawn Meal)

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Iftaar (Post Sunset Meal)

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Calculation for daily calorie intake:

Calorie Count Calculator

Women:
655 + (4.3 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

Men:
66 + (6.3 x weight in pounds) + (12.9 x height in inches) – (6.8 x age in years)

Please note that this formula applies only to adults.

 


Exercise & Fitness    

heart, heart rate, heartbeat, pulse icon

THIS CATEGORY WILL COVER DIFFERENT EXERCISE REGIMENS, THAT WILL BE BROKEN DOWN IN 3 DIFFERENT INTENSITIES: LOW INTENSITY, MODERATE INTENSITY AND HIGH INTENSITY.  EACH ROUTINE IS TAILORED TO INDIVIDUALS WITH DIFFERENT LEVELS OF EXPERIENCE WITH EXERCISE AND FITNESS.

 

Instructions: Please review the exercise and stretch instructions included in these links.

1. Static Stretching Routine Link

2. Dynamic Stretching Routine Link

3. Exercise Instructions Link:

 

Low Intensity:

  • Recommended for individuals with little exercise experience.
  • Recommended Weight Class for Men: 200+
  • Recommended Weight Class for Women: 170+
  • Recommended Age for Men and Women: 45+

Workout Routine – Time 25 Minutes:

  1. Dynamic Stretching routine
  2. Warm up: Optional brisk walk/jog for 1/2 mile
  3. Jumping Jacks: 3 sets of 10  [30 seconds of rest in between sets]
  4. Push-ups: 3 sets of 10 [1 minute of rest in between sets]
  5. Plank: 2 sets of 30 seconds [1 minute of rest in between sets]
  6. Standing Calf Raises: 3 sets of 15 [1 minute of rest in between sets]
  7. Static Stretching routine

 

Moderate Intensity:

  • Recommended for individuals with moderate exercise experience.
  • Recommended Weight Class for Men: 170-200
  • Recommended Weight Class for Women: 140-170

Workout Routine – Time 35 Minutes:

  1. Dynamic Stretching routine
  2. Push-up planks: 3 sets of 10 with 3 second holds[1 minute of rest in between sets]
  3.  Mountain Climbers: 3 sets of 25 seconds [1 minute rest in between sets]
  4. Standing Calf Raises: 3 sets of 20 [1 minute rest in between sets]
  5. Diamond Push-ups: 3 sets of 12  [1 minute rest between sets]
  6. Lunges: 3 sets of 15 [1 minute rest between sets]
  7. Cardio: 1/2 mile run
  8. Static Stretching routine

High Intensity: 

  • Recommended for athletes and individuals with exercise experience
  • Recommended Weight Class for Men: 120-170
  • Recommended Weight Class for Women: 100-150

Workout Routine – Time 45 Minutes:

  1. Dynamic Stretching routine
  2. Incline Push-ups: 3 sets of 20 [1 minute of rest in between sets]
  3. Bicycle Crunches: 3 sets of 20 [1 minute of rest in between sets]
  4. Body weight Squat Jumps: 3 sets of 20 [1 minute of rest in between sets]
  5. Step-ups: 3 sets of 15 [1 minute of rest in between sets]
  6. Chair Dips: 3 sets of 20 [1 minute rest in between sets]
  7. Leg-lift holds: 3 sets of 15 [1 minute rest in between sets]
  8. Step-ups: 3 sets of 10 [1 minute rest between sets]
  9. Standing Calf Raises: 3 sets of 15 [1 minute rest between sets]
  10. Push-up holds: 2 sets of 40 seconds [1 minute rest between sets]
  11. Cardio: 2 Mile Run
  12. Static Stretching routine

Note: Please remember to stay hydrated and drink water throughout the night.

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